Focus: Butterfly

WARM UP (1500 yards)

  • ON DECK: Stand up pull out w/ snow angel arms recovery, pinkies up
  • ON DECK: Swat flies with body arm distance away from wall, recover w/ pinkies up
  • 1 x 400 free
  • Butterfly Progression – 2 rounds (700 yards)
    • 2 x 25 underwater fly kick, arms at sides, head down, chest down hips up
    • 1 x 50 fly kick w/ board – hold the middle of board head down
    • 1 x 100 fly kick on side, arms in streamline
    • 1 x 50 fly pull – 3 x (pull up and dive down w/ head leading)- breathe every stroke
    • 1 x 100 one-arm fly – alternate arms by 25s, opposite arm by side
  • Warm-up Speed Set (400 yards)
    • 8 x 50 free on 1:20, 1:15, 1:10, 1:05, 1:00, :55, :50, :45
    • Clock will start on :00, then :20, then :35, then :10, then :15, then :15, then :10, then :00

MAIN SET (1200 – 1600 yards)

  • 7 x 100 on 1:40/1:55/2:15/2:45
  • 1 x 100 EZ
  • 1 x 400 IM kick
  • Bonus Set (400 yards)
  • 1 x 400 IM – broken by 25s – first person goes when last person touches the wall

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 2900 – 3300

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